Happy Thanksgiving

Tips for a healthy Thanksgiving:

1. "Saving up" your appetite for an afternoon or evening meal is a recipe for disaster.  Instead, start the day with a healthy breakfast (think some combination of whole grains, fruit, yogurt/milk, peanut butter, an egg) and eat a small meal for lunch if you won't have your main Thanksgiving meal until later in the day.

2.  Stay hydrated -- with WATER.  Whether alcoholic or non-alcoholic, calories from beverages can really add up.  Focus on drinking water and stick to small servings of other beverages.

3. Get moving -- your day is probably full already, but make some time to squeeze in some exercise, even if it's just getting outside for a ten minute walk.  If you have time for something more, the Jefferson County Family YMCA will be open from 7am-10am on Thanksgiving Day -- this is for non-members as well as members.

4. When it comes time for the big meal, aim for a balanced plate: 1/2 vegetables (make sure you have something green on your plate), 1/4 meat, and 1/4 bread or other carbohydrates (stuffing falls into this category, as do potatoes). 

5. Take small servings and be particular.  If something's not your favorite, you don't have to eat it just because it's a Thanksgiving tradition.

6. Eat slowly so you can tell when you're full.  Then stop eating; there will be leftovers tomorrow.

7. Give thanks!  Focus on the family, friends, and spirit of the holiday, rather than the food.  Family stressing you out?  Step outside for a brisk walk or take some deep breaths. 

Here are some websites for more information:
Holiday Eating
Holiday Fitness
Healthy Holiday Foods

Happy, health Thanksgiving from Get Fit Festus!

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M.B.

Share your get fit tips

Beat the Holiday Bulge is in full swing.  We've had great turnouts at our walking groups and fitness classes so far!

A Get Fit Festus member shared this tip for weight loss or maintenance:

I know one thing that's helping me focus at the moment is 250 calories.

If I can decrease my intake by 250 or increase output by 250 calories each day, that will equate to 1 pound in 14 days. 3500 calories = 1 pound. (3500 calories / 250 calories) = 14 days.

The 250 calorie deficit is an attainable goal in my mind.

Here's an example of how to achieve a 250 calorie deficit:

• Walk two miles and burn ~150 calories. (Actual calorie burn depends on walking speed and your weight.)
• Eliminate 150 calories by cutting out your daily 12oz. soda.
• These two steps together will actually create a 300 calorie deficit.

Now it's your turn.  What are your tips or tricks for staying healthy this holiday season?  Leave a comment below.

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M.B.

Beat the Holiday Bulge Cooking Demo's !

Monday November 15th at 6pm - 7pm.
Join us on  for healthy cooking demo at Immanuel Lutheren Family Life Center, 221 Brierton Ln in festus.  $5 for Beat the Holiday Bulge Participants and $7 for non participants.  Carrie Weatherholt, RD/LD from Jefferson County Health Department will show you how to prepare Minestrone and Zucchini Linguine with Walnuts!


Wednesday, November 17th at 12:00noon to 12:30pm Also, come to Jefferson Regional Medical Center for another cooking demo by Dawn Nelms, RD/LDlocated in conference room C.  Enjoy and
quick and easy to prepare lunch. NO COST FOR THIS EVENT.  
RSVP to Andy Held at (636) 933-1603 or aheld@jhsmo.com

BHB Fitness Schedule

BHB2010Schedule



Yogafit and Turbo Kick classes are being held in the conference rooms at Jefferson Regional Medical Center.*

Yogafit classes are $5/class or $35 for all eight classes.

Turbo kick classes are $5/class or $25 for all six classes.

To register for yoga or turbo kick, please contact Andy Held at 636-933-1603 or aheld@jhsmo.com, or show up a few minutes early to the class. All payments are due prior to participation in fitness classes -- cash or check only.

The walking group is FREE, and starting next week we'll have free pedometers for all walkers.

*Prior to beginning any exercise program, please consult your health care provider.

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M.B.

Beat the Holiday Bulge is Here!

Have you registered yet?

If not, it's not too late.  Registration continues tomorrow (Friday) and Saturday from 9am to 9pm at the YMCA (1303 YMCA Drive, Festus, MO).  You do NOT have to be a YMCA member to register for Beat the Holiday Bulge (although it might help with those exercise goals).

Good news: In addition to helping with weight control and lowering your risk for heart disease and diabetes, physical activity is a known stress reducer!  We could all use some stress reduction during the holiday season, and Beat the Holiday Bulge has some great options, from a walking group to yoga to kickboxing. 

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M.B.